{"id":10364,"date":"2019-09-30T12:48:33","date_gmt":"2019-09-30T16:48:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10364"},"modified":"2019-09-30T12:48:33","modified_gmt":"2019-09-30T16:48:33","slug":"holding-our-bananas-at-the-elementary-school","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/holding-our-bananas-at-the-elementary-school\/","title":{"rendered":"Holding Our Bananas at the Elementary School"},"content":{"rendered":"<p><b>Warm-o-rama.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Popcorn Warm-o-rama<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Beatdown.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Bus Lot: Zipper<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Forward: Bear Crawl<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sideways: Low Apollo Creed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Backwards: Backpedal<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Square: Bunny Hop<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Basketball Court<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Baseline: 20 Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Top of Key: 20 Bobby Hurleys<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Half Court: 20 Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Top of Key: 20 Bobby Hurleys<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Baseline: 20 Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Elbow Plank<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Repeato<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Playground: Come Down the Ladder<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pullup, Dip, Seated Squat, Shoulder Tap Merkin x 5, 4, 3, 2, 1<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Village Point Lake Drive<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Decreasing <\/span><b>Burpees <\/b><span style=\"font-weight: 400\">by 2 at each light pole<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Increasing <\/span><b>Full Extension Crunches<\/b><span style=\"font-weight: 400\"> by 2 at the circle<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Traffic Circle<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mike Tysons x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lt. Dans x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Spider Merkins x 10 OYO<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lap 1: Popcorn Mary (LF, LBC, Banana, AH, WWI, Viaduct, etc) while one PAX carries coupons around the circle.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lap 2: P1 does 20 Merkins while P2 carries the coupons around the circle.\u00a0 P1 runs to catch P2 and they flapjack.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Finished.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.milesformigraine.org\/winston-salem-2019\/\"><span style=\"font-weight: 400\">Miles for Migraine<\/span><\/a><span style=\"font-weight: 400\">.\u00a0 Saturday, October 19.\u00a0 Salem Lake. 2 miles\/5K\/10K. See Fender for more details.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Little House\u2019s son who is at Brenner\u2019s.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Offsides and his daughter.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama. Popcorn Warm-o-rama &nbsp; Beatdown. &nbsp; Bus Lot: Zipper Forward: Bear Crawl Sideways: Low Apollo Creed Backwards: Backpedal Square: Bunny Hop &nbsp; Basketball Court Baseline: 20 Merkins Top of Key: 20 Bobby Hurleys Half Court: 20 Mountain Climbers Top of Key: 20 Bobby Hurleys Baseline: 20 Merkins Elbow Plank Repeato &nbsp; Playground: Come Down the [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92],"tags":[],"class_list":["post-10364","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot"],"acf":{"q":"Zima","date":"9\/28\/19","pax":"Huckleberry, Touch-Me-Not (WB), Quiver (WD), Fender, Zima (Q for the week)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10364","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10364"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10364\/revisions"}],"predecessor-version":[{"id":10366,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10364\/revisions\/10366"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10364"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}